Triple Extension-Flexion

Lu Xiaojun showing some
serious triple extension.

I've briefly discussed triple extension before, but not resisted triple flexion. Kevin Vick, who I learned this from, explains triple flexion is often overlooked in the Olympic lifts. Think of it as your body's "brakes" at the ankles, knees, and hips from the heavy weights.

If we were to break down the snatch or clean, it would be triple extension, triple flexion, and finally double extension [at the knee and hip; squatting the weight up]. It's why I don't believe there are replacements for the O-lifts. There's a lot going on in a very little amount of time with a maximal load.

If for one reason or another you cannot perform the snatch or clean, two more alternatives come close to replacing them.

Jump Squats

This depends on which squat you choose. I've tried a Zercher jump squat and it was not pleasant on my arms. However, a back squat works well:

Jamie Lewis [NSFW]

The most user friendly would be a goblet jump squat. However after a certain point, heavy loads become uncomfortable, whether it's a dumbbell or kettlebell, to hold against the chest. Either way, choose a jump squat variation that suits you the best.

Trap Bar Jumps

I think these are great for anyone who finds conventional deadlifts difficult. Trap bar deadlifts tend to be easier to get the hang of.

Courtesy of Garage Strength

The exercise is essentially a clean shrug, the only difference being the trap bar. From a technical standpoint, there's less to troubleshoot and piling on the weight is no problem.

They don't quite replace the snatch or clean, but both are simple to incorporate into any program.

Give them a try.

Cynosure

I had no intentions of writing again until next week nor do I ever recommend someone's blog. But there are always exceptions! (And I'll keep this short.)

Go visit cynosure. Sui is a very nice gal who wants to help people. So please take a moment to visit her site.*

Here's the link again: http://rvxn.org.

Have a good weekend everyone!

*Strangely, I don't recall how I found her site.

Row for Press

Arnold & Franco know a
thing or two about presses.

One exercise cue given for horizontal pressing exercises, namely the push-up and bench press, is to pull during the eccentric portion. The purpose is to have the individual retract the scapulae [shoulder blades] and contract the back muscles. Muscles work through the processes of contraction and relaxation. In the bench press, the pecs will relax and stretch out as the bar is lowered while the traps and lats contract.

The problem is the cue becomes useless if a person doesn't understand how to use their muscles and isn't aware of what the action itself feels like. Essentially, the cue is the basis of another exercise within the horizontal press itself.

It's the basis of the barbell row. An exercise that I believe is underrated. Most individuals opt for pull-up variations or inverted rows. Both are great and have their uses, but this leads to the BB row being neglected. Not only that, but the former two are easier to perform with less chance of being incorrectly performed.

However, the BB row performed correctly recruits the entire back. Take a look at the exercise:

Keep the chin tucked in.

45 lb. plates should be on each side, however if that's too heavy and there are no bumper plates then the exercise can be performed in a squat rack with the safeties on the lowest level.

The grip used can be under- or overhand with the bar pulled either to the lower abdomen (think lower ribs) or to the clavicle (above the windpipe). The execution is as follows,

• Shoulder blades spread apart at the start [bottom], the torso kept tight and rigid from the mid-back to the base of the skull, and the bar is held near the fingers - NOT high up on the palms by the wrists.
  

• Keeping the wrists straight and arms close to your sides, initiate the pull by bring your scapulae together then pulling through the forearms until the bar touches your body. Another way to imagine it is "scrunching" up your entire back together.
  

• Reverse the movement by lowering the bar ending with it on the ground and your scapulae spread again. The descent doesn't have to be slow, but should be controlled and not dropped.
  

It's a simple movement, but gets butchered for two reasons.

(1) Maintaining a strict bent-over pose isn't easy. The arched back and tightened hamstrings is difficult and taxing on the body. Notice in the video how the torso hardly moves.

(2) It's common to see people compensate with momentum to use more weight or because of the inability to keep the necessary posture. (But some just don't know better.)

Initially it takes practice since the bent-over position is new and uncomfortable. To become familiar with the exercise practice using light weight. When you're confident you can do more, work in a 1-4 rep range of moderate to heavy weight. After heavy training, you'll notice a stronger scapular retraction.

Incorporation of barbell rows will lead to better pulling in pressing exercises and create a strong scapular retraction perfect for moving heavy weights.

Related articles,

• Upper Back Warm-Up Drills
  
• Efficiently Using the Back
  

Entering College, Part 2

College: A place where people
get trapped in elevators.

Continuing from Monday, here's the other half of tips.

9) You won't always need books - figuring out if you need them is the tricky part. If you take good notes of a professor who lectures well you most likely won't need the text. While it's required or recommended on the syllabus it isn't always used.

If you do buy a book, Amazon offers students free 2-day shipping and student listings can be cheaper than buying from the university bookstore. I always went to the store, copied down the ISBN numbers in my phone, then ordered online. I never sold back my books because it's awful how little you receive.

10) Be able to separate your work and play environments. If you're texting, going on Facebook, Youtube, or playing games on your computer or at your desk you won't concentrate. Understanding this will make you more productive. You'll be more inclined to procrastinate when trying to get work done in a spot you always relax.

Find a quiet place like the library, empty classrooms, student centers, or computer lab. Put your cellphone on silent then work. In between classes is a great time to get work done in a nearby buildings.

11) Add 15-20 years to your age. There, you've just created a professor. The only difference is they have specialized knowledge on a topic. Many professors are not strict - minus the occasional oddball - and are very casual when you talk to them. If you're not a complete idiot and aren't sucking up for a higher grade then they're pretty cool.

You don't have to like every professor, but the ones that catch your interest you should meet. Whenever they prefer is good - some like to talk after class for a few minutes and some during their office hours. It's also good to shoot them an email every now and then whether it's a question or sending interesting news articles their way. I've done it plenty of times and still do.

12) Exercise. There is a ton of free time so 1-2 days won't kill you (and that's on the low end). I went to the gym 3x per week and got strong during my 4 years. Others play basketball, tennis, soccer, or MMA. Do something with friends or join a student sports group. I experimented with Kendo, Weightlifting, MMA, Eskrima, and Ballroom Dancing (yep). It's fun and everyone is friendly.

13) Public speaking is inevitable. At one point or another you will have to do a presentation. I'll write about this in the future, but to keep it short know your material 2-3 days in advance and be confident and relaxed when you speak.

14) You meet a lot of new people during this time. But, don't forget your parents or whoever raised you. After 18 years, make a phone call and show you're not a total ass.

I've seen others with their parents looking embarrassed. You know that "just leave me alone!" demeanor and getting frustrated or angry. Relax and be cool about it - you look much less dorkier.

15) Again, you meet a lot of new people and they're all nice. It's all sunshine and rainbows. But apparently the admissions office lets in a good number of idiots as well. Learn who are good friends to have around that you can trust, are reliable, and glad you met. Surround yourself with positive people.

College is a learning experience and this is just a few helpful thoughts. If however that all went through one ear and out the other, remember this:

• People will tell you no or it can't be done. Prove them wrong. Trust yourself.

• Do not let fear hold you back.

• The greatest skill you can acquire is to adapt to a situation. Stuff goes wrong. Stay calm, but more importantly take control, act swiftly, then move on.
  

I'll finish this off with Arnold Schwarzenegger's rules of success. The guy's weird here and there, but he's achieved every goal he set for himself.

That's all I got! Enjoy the time because it goes by quickly.

Quick Food Tips

• Crystal Light + little juice [optional] + lot of water
  

• Popcorn

• Nuts

• Dried Fruit

• Powdered whey protein + water, juice, or milk

• Fruit (bananas, apples, berries, grapes, etc.)

• Peanut butter on anything

• Crackers

• Bread - freeze it before it expires

• Tea

• Blender for shakes (thermos for long days)

• Sandwiches or wraps made the night before
  

• Tupperware leftovers

• Baby carrots or cut-up vegetables

• Make your own 100-calorie packs - pick a snack & divide into small sandwich or Ziplock bags

Know more? Comment below with suggestions.

Entering College, Part 1

College: A place where someone might
be dressed up as Domo.

I have three cousins who are heading to college and two more the following year. Rarely - if ever - did I receive advice entering college/leaving HS. You learn a lot on your own and as you progress through the years. On the first day after my family dropped off and helped me move in, I thought "Hm now what?"

Personally entering college didn't seem to be anything new and I adapt surprisingly well in transitions. While I recall classmates in high school making a big fuss and touring the universities, I barely did anything.

Here are some things I learned on my own.

1) The most important to keep in mind is

Don't be afraid to do ANYTHING!

To have fear and anxiety is normal. However, don't let it overwhelm you to the point where you miss opportunities and ultimately regret it. Sometimes a situation won't present itself again and you don't want to be left wondering "what if?" for the rest of your life.

2) There are 150 school days in the year meaning 215 are free. Don't be lazy. Lazy people tend to stay in the same group as everyone else. I consider lazy to be spending your time watching TV, sleeping, drinking/smoking, and playing video games.

Occasionally is perfectly alright. The majority of your time is not. Go play outside with friends, read a book, draw, anything! 4 years later you don't want to say "I wasted so much time."

3) Pursue meaning. These are the years where you better establish your identity. Trust yourself and find what livens you up. It won't be immediate, but experiment and explore.

4) Get involved with the community because there's a short supply of help. Often everyone has their own agenda to fulfill. Those you help without expecting anything in return will be forever grateful for your kindness and generosity. They will appreciate you that much more than the person who gets what they want out of it and then leaves.

Sometimes volunteering your time can be tedious, hard, and unrewarding, but persistence goes a long way. Everyone wants immediate results especially after helping one time. It doesn't work that way. Consistently be involved and be happy to show up.

5) Work smart, then work hard. Otherwise there's no point to working hard. (You can thank my dad for this one.)

It's not difficult to Google a question if you can't think of a solution. Another trick I've used is to think what someone else would do - pick anyone who you think is smart.

Lastly for this point, when you really have to then know who you can talk to for help. I have people I keep in mind when I need advice or suggestions.

6) Don't get high strung on grades. I'm NOT saying don't care about grades. On the contrary, work hard (& smart) and to the best of your ability.

During undergrad many people worry excessively because they might have done poorly on an exam or didn't get straight A's one semester. Becoming overly stressed is redundant. Learn to relax, go with the flow, and adapt to challenges. Getting good grades shouldn't kill you - there's much worse in the world than a poor grade.

7) When you have the chance take the time to explore. It could be the surrounding area, student organizations, classes, activities, buildings, or a place you haven't eaten at before. You'll be pleasantly surprised to try something new. It won't always be good, but it's better than not knowing at all.

You may learn a new short cut, a resource to use, a great spot to eat, or something else entirely different. Make the best of everything around you.

8) You have the ability to make your own schedule. This means you can take classes with friends. Sometimes it's cool to take classes with friends and it can be helpful.

It's not cool to create your entire schedule to revolve around friends. You can meet plenty of new people in classes. I recall these two girls who took every class together. I thought it was lame, but to each their own.

And that's where I'll end it today. I'll have more later this week in the second half.

Have a good week everyone!

Supercharging the Back

Teres major, right under the armpit, often becomes

sore from working the lats & not the lats themselves.

Today I'll share a few tips for using the lats and the mid-back more efficiently. This is in addition to t-spine mobility and maintaining a tight low back to optimize pulling strength.

First take another glance at latissimus dorsi,

It's the red glaring area if you can't tell.

It's understandable to believe this giant muscle would be higher up based on experience with soreness. No one's held responsible to learn anatomy before they exercise but as you can see the lat is located lower than you would expect it to be. And how many times does it feel sore from a training session? (Note: A muscle doesn't need to become sore to mean it has been worked but it can be used as an indicator depending on the context.)

Roll It Out

Grab a foam roller or medicine ball and give it a whirl. It's that simple to feel the muscle without having to exercise it directly.

Be sure to hit the lat and not the spine. You'll be orienting yourself on a slight tilt rather than completely flat. 5-8 slow passes from the bottom of the armpit to right before the last rib should cover it. And there's no need to be overly aggressive - don't grind the thing into your side and be in a world of hurt.

Low Trap

Mike Robertson discusses the Y, T, & W drills:

These are great for hitting low trapezius since compound pulls easily develop the middle and upper parts of the trap. If you haven't performed these before, I suggest 4-6 reps per each position and slowly work up [+2 reps] to the recommendations in the video.

Sternum Chin-Ups

The sternum is the breastbone. In a sternum chin-up the body is angled parallel to the floor as close as possible while attempting to perform a chin-up making the chest touch the bar [full instruction here].

The first time I completed these, the next day I was literally sore in new places. While it's a tough exercise, it's possible to work up to them using the regression the lat-pulldown to the sternum,

It's similar to the typical lat-pulldown. Here lean back, arch your body, and use an underhand grip to pull the cable to your windpipe. The most important point is keeping a rigid torso to mimic the actual sternum chin-up and properly protracting/retracting the shoulder blades.

Last Thoughts

Boris reviewed a DVD called Lats: The Super Muscles if anyone is interested (it's kettlebell-focused for the most part).

There isn't much else to add, but the take away point is to use what you've got! While going through motions may appear you're working X or Y, sometimes that's not always the case. Be mindful of what you're doing.

After all, you don't want to waste your time. Have a good weekend everyone!
omplicated, right?

Related articles,

• Upper Back Warm-Up Drills
  
• Performing Barbell Rows

Calvin

Breathing

I was going to write a post on breathing but of course Boris beat me to it - in fact, 4 years faster than me. Since he succinctly discusses it, and it also saves me time, I'm going to embed the video here.

Click through and read the comments.
Some are helpful and interesting.

Random tidbits I've picked up from other places,

• Mike Robertson gives the cue to expand/brace against all sides of the stomach, not just in front of the abdominals.

• Pregnant women should not hold their breath [source].

• Individuals with high blood pressure should take it easy and rest longer between sets [source].

• More discussion can be found here.
  

And while I'm at it, Boris recently listed squat variations out the wazoo. That's a whole lot of squats.

Until next post, breathe easy!